Lablover's FIRM/Running Rotation

DJ* · 12-05-01, 09:35 AM

The following was posted by Lablover on the FIRM Forum sometime last year.

Lablover's FIRM/Running Rotation

I've put together a 12 week post-rotation rotation with a goal of finishing a half marathon. I know a lot of people are trying to incorporate more running into thier workouts, so this could be modified for any race distance or any walking distance.

*** Week 1 ***
Do nothing but rest, yoga, and do three 30 minute walk/slow jog intervals.

*** Week 2 ***
1 -- FS + Abs
2 -- run 3 miles + Abs
3 -- Vol 1 + Abs
4 -- run 3 miles + Abs
5 -- TT2 + Abs
6 -- long run 4 miles + Abs
7 -- rest

*** Week 3 ***
1 -- FC + Abs
2 -- run 3 miles + Abs
3 -- Vol 2 + Abs
4 -- run 3 miles + Abs
5 -- TT + Abs
6 -- long run 5 miles + Abs
7 -- rest

*** Week 4 ***
1 -- Tort + Abs
2 -- run 3 miles + Abs
3 -- Vol 3 + Abs
4 -- run 3 miles + Abs
5 -- SS + Abs
6 -- long run 6 miles + Abs
7 -- rest

*** Week 5 ***
1 -- TBSM + Abs
2 -- run 3 miles + Abs
3 -- Vol 4 + Abs
4 -- run 3 miles + Abs
5 -- UB + SL + Abs
6 -- long run 6 miles + Abs
7 -- rest

*** Week 6 ***
1 -- MBS + Abs
2 -- run 3 miles + Abs
3 -- Vol 5 + Abs
4 -- run 3 miles + Abs
5 -- TT2 + Abs
6 -- long run 7 miles + Abs
7 -- rest

*** Week 7 ***
1 -- BBB + Abs
2 -- run 3 miles + Abs
3 -- Vol 6 + Abs
4 -- run 3 miles + Abs
5 -- TT + Abs
6 -- long run 8 miles + Abs
7 -- rest

*** Week 8 ***
1 -- BC + Abs
2 -- run 3 miles + Abs
3 -- Vol 1 + Abs
4 -- run 3 miles + Abs
5 -- SS + Abs
6 -- long run 9 miles + Abs
7 -- rest

*** Week 9 ***
1 -- FS + Abs
2 -- run 3 miles + Abs
3 -- Vol 2 + Abs
4 -- run 3 miles + Abs
5 -- UB + SL + Abs
6 -- long run 9 miles + Abs
7 -- rest

*** Week 10 ***
1 -- FC + Abs
2 -- run 3 miles + Abs
3 -- Vol 3 + Abs
4 -- run 3 miles + Abs
5 -- TT2 + Abs
6 -- long run 10 miles + Abs
7 -- rest

*** Week 11 ***
1 -- Tort + Abs
2 -- run 3 miles + Abs
3 -- Vol 4 + Abs
4 -- run 3 miles + Abs
5 -- TT + Abs
6 -- long run 11 miles + Abs
7 -- rest

*** Week 12 ***
1 -- MBS + Abs
2 -- run 3 miles + Abs
3 -- Vol 5 + Abs
4 -- run 3 miles + Abs
5 -- rest
6 -- long run 12 miles + Abs
7 -- rest

*** Week 13 ***
1 -- Hare + Abs
2 -- NSTA + Abs
3 -- BC + Abs
4 -- rest
5 -- rest
6 -- rest
7 -- RACE!!

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12-05-01, 09:35 AM
DJ* VF Supporter Join Date: Dec 2001 Location: Iowa	Lablover's FIRM/Running Rotation The following was posted by Lablover on the FIRM Forum sometime last year. Lablover's FIRM/Running Rotation I've put together a 12 week post-rotation rotation with a goal of finishing a half marathon. I know a lot of people are trying to incorporate more running into thier workouts, so this could be modified for any race distance or any walking distance. * Week 1 * Do nothing but rest, yoga, and do three 30 minute walk/slow jog intervals. * Week 2 * 1 -- FS + Abs 2 -- run 3 miles + Abs 3 -- Vol 1 + Abs 4 -- run 3 miles + Abs 5 -- TT2 + Abs 6 -- long run 4 miles + Abs 7 -- rest * Week 3 * 1 -- FC + Abs 2 -- run 3 miles + Abs 3 -- Vol 2 + Abs 4 -- run 3 miles + Abs 5 -- TT + Abs 6 -- long run 5 miles + Abs 7 -- rest * Week 4 * 1 -- Tort + Abs 2 -- run 3 miles + Abs 3 -- Vol 3 + Abs 4 -- run 3 miles + Abs 5 -- SS + Abs 6 -- long run 6 miles + Abs 7 -- rest * Week 5 * 1 -- TBSM + Abs 2 -- run 3 miles + Abs 3 -- Vol 4 + Abs 4 -- run 3 miles + Abs 5 -- UB + SL + Abs 6 -- long run 6 miles + Abs 7 -- rest * Week 6 * 1 -- MBS + Abs 2 -- run 3 miles + Abs 3 -- Vol 5 + Abs 4 -- run 3 miles + Abs 5 -- TT2 + Abs 6 -- long run 7 miles + Abs 7 -- rest * Week 7 * 1 -- BBB + Abs 2 -- run 3 miles + Abs 3 -- Vol 6 + Abs 4 -- run 3 miles + Abs 5 -- TT + Abs 6 -- long run 8 miles + Abs 7 -- rest * Week 8 * 1 -- BC + Abs 2 -- run 3 miles + Abs 3 -- Vol 1 + Abs 4 -- run 3 miles + Abs 5 -- SS + Abs 6 -- long run 9 miles + Abs 7 -- rest * Week 9 * 1 -- FS + Abs 2 -- run 3 miles + Abs 3 -- Vol 2 + Abs 4 -- run 3 miles + Abs 5 -- UB + SL + Abs 6 -- long run 9 miles + Abs 7 -- rest * Week 10 * 1 -- FC + Abs 2 -- run 3 miles + Abs 3 -- Vol 3 + Abs 4 -- run 3 miles + Abs 5 -- TT2 + Abs 6 -- long run 10 miles + Abs 7 -- rest * Week 11 * 1 -- Tort + Abs 2 -- run 3 miles + Abs 3 -- Vol 4 + Abs 4 -- run 3 miles + Abs 5 -- TT + Abs 6 -- long run 11 miles + Abs 7 -- rest * Week 12 * 1 -- MBS + Abs 2 -- run 3 miles + Abs 3 -- Vol 5 + Abs 4 -- run 3 miles + Abs 5 -- rest 6 -- long run 12 miles + Abs 7 -- rest * Week 13 * 1 -- Hare + Abs 2 -- NSTA + Abs 3 -- BC + Abs 4 -- rest 5 -- rest 6 -- rest 7 -- RACE!!